Brain Health Meal Plan
A 2,000 kcal MIND-diet week. Mediterranean plus DASH, with set servings of berries, leafy greens, and omega-3-rich fish. Edit it in Foodzilla.
The MIND diet
MIND is Mediterranean-DASH Intervention for Neurodegenerative Delay. Martha Clare Morris and colleagues at Rush University and the Harvard Chan School published it in 2015. Dementia is the sixth leading cause of death in the US. MIND borrows from Mediterranean and DASH, both of which also help the heart, which in turn helps the brain.
Mostly plants, limited animal products and saturated fat, with specific brain-food targets:
- - Whole grains. Three or more servings a day.
- - Other vegetables. At least one serving a day, on top of leafy greens.
- - Leafy greens. At least six servings a week.
- - Nuts. Five or more servings a week.
- - Beans. Four or more servings a week.
- - Berries. Two or more servings a week. Antioxidants and flavonoids.
- - Poultry. Two or more servings a week.
- - Fish. One or more servings a week, preferably oily fish for omega-3s.
- - Olive oil as the added fat.
The 2,000 kcal week
- - Built on MIND, so Mediterranean and DASH rules are both in play.
- - The rest of the nutrition still has to add up. This is not a berry-only week.
- - General use when there is no tighter medical diet. Change calories as needed.
- - The serving targets come from the MIND papers, not from a marketing list.
How to use this template in your practice
Raise greens, berries, and fish if the client is short. Set calories. Swap allergens.
Export a branded PDF and send it through the portal with a grocery list that hits those serving targets.
Características Principais
Whole grains
Three or more servings a day.
Other vegetables
At least one serving a day, on top of leafy greens.
Leafy greens
At least six servings a week.
Nuts
Five or more servings a week.
Beans
Four or more servings a week.
Berries
Two or more servings a week.
Aviso Legal
Este modelo é fornecido apenas para fins educacionais e informativos. Não constitui aconselhamento médico ou nutricional. Consulte sempre um profissional de saúde qualificado antes de fazer alterações na dieta.
Use este modelo na sua prática
Comece com este modelo, personalize-o para cada cliente e entregue planos alimentares profissionais em minutos, não horas.
Exportação PDF com marca
Seu logo, suas cores, sua marca
Macros personalizados
Ajuste calorias e macros por cliente
Listas de compras inteligentes
Geradas automaticamente a partir dos planos
As pessoas também estão vendo
Plano Ciclagem de Carboidratos
A 2,000 kcal week that switches between high-carb and low-carb days.
Plano Keto Limpo
A 1,500 kcal ketogenic week that also cares about food quality.
Plano Sem Laticínios
A 2,000 kcal week with no mammalian milk.
Plano Dieta DASH
A DASH week.
Plano Sem Glúten
A 2,000 kcal gluten-free week for celiac disease, non-celiac gluten sensitivity, wheat allergy, or a client who simply does not eat gluten.
Plano para Gota
A 1,250 kcal low-purine week for gout.